Beef & Bean Chili

Yield: 9 servings
Serving Size: 8 oz

2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes
3 Tablespoons vegetable oil
2 cups water
2 teaspoon garlic, minced
1 large onion, finely chopped
1 Tablespoon flour
2 teaspoon chili powder
1 green pepper, chopped
2 lb tomatoes, chopped (about 3 cups)
1 Tablespoon oregano
1 teaspoon cumin
2 cups canned kidney beans (use “no salt added” beans to lower sodium)

1. Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.

2. Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.

Nutrition Facts
Calories: 274
Fat: 10 g
Saturated fat: 2 g
Cholesterol: 65 mg
Sodium: 159 mg

Contributed by “Stay Young at Heart,” National Heart Lung Blood Institute, National Institutes of Health.